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Friday, March 4, 2023

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Olynastics

*The intent of OlyNastics workouts are to combine the Olympic weightlifting movements (Clean and Snatch) with more traditional gymnastics movements. *

• Utilize ZenPlanner to sign up for classes.

• Continue to wipe down all equipment touched.

• Please continue to bring your own water.

Review Warm-up and WOD: 7 min

Warm-up together:

2 min row/bike

10 PVC PT > ATW > GM

:20 PVC standing lat/shoulder str

3x: push-up > down dog

:20 squat grind

5 BB floor presses

5 BB front squats

5 BB power snatches

-5 min prep-

WOD

For total time:

3 Rounds:

21 BB Floor presses (135/80) (50+ 105/50)

21 Box step-ups (24/20) (50+ 20/16)

Then

3 Rounds:

15 Front squats (115/75) (50+ 85/45)

15 Box pike push-ups (abmat head target) (50+ 1 plate & pad) (https://www.youtube.com/watch?v=J_r41PsGMTk) (Mod: Floor PP or Hand release push-ups)

Then

3 Rounds:

75 Dubs (150 Singles)

10 Power snatches (95/65) (50+ 65/35)

*30 min cap

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